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Crispy chicken strips are everyone’s favorite… until you stop and think about what is in them. The flavor is fabulous, but it would be easier to enjoy them if they were actually healthy chicken tenders. And that’s why these baked coconut chicken tenders are so amazing!
This simple coconut chicken recipe is crispy, full of flavor, and easy to make. Did I mention delicious, too?
Now you can enjoy healthy baked chicken tenders at home any time you want!
In fact, once you taste them and see how easy they are to make, I bet this paleo coconut chicken recipe becomes a recurring meal in your menu rotation.
An Easy, Healthy Paleo Coconut Chicken Recipe
When I used to work at a restaurant in my early college days, the coconut crusted chicken fingers were pretty much a staple in my diet.
They were such a convenient and delicious meal to grab after work, either on their own or as part of a salad, that I found them irresistible. The employee discount didn’t hurt, either.
It’s been years since those days, but there are still times when just the thought of that coconut fried chicken makes my mouth water. Fortunately, this version of baked coconut chicken tenders is the perfect stand-in when a craving hits.
Now, let’s be honest, okay? There are still some subtle differences between these paleo baked coconut chicken tenders and the ones I used to enjoy when I ate at that restaurant.
These are not as sweet tasting, because this recipe calls for unsweetened coconut flakes. Theirs were sweet. If you want that, you could use sweetened ones (if you don’t mind the added sugar) or mix them with a little low carb sweetener of your choice if you like.
Personally, though, I think the natural flavor of the coconut flakes (with nothing added) is sweet enough for this particular coconut chicken recipe. Give it a try and see what you think. You’ll want to make them again (and again… and again… they’re that good!). You can always mix it up the next time!
And of course, these paleo chicken tenders don’t have any flour. Who needs that anyway, when you have a delicious crispy coconut coating?
How To Make Coconut Chicken Tenders
Did I mention how quick and easy this baked coconut chicken tenders recipe is to make? Seriously, it’s practically the simplest way ever to make chicken.
These stay on a regular rotation for dinner in our home because they’re ready in just 30 minutes from start to finish.
You’ll prepare your chicken by slicing it into cutlets. After that, pound them out so they are nice and thin.
Also, you’ll want to make sure that they are pounded to an even thickness, so that they all take the same amount of time to cook. If some are thicker than others, the timing will vary and the thinner ones will dry out by the time the thicker ones are done.
Season them with salt and pepper, dredge them in the coconut flour, egg, and seasoned coconut flakes, and then you’re ready to pop them in the oven. This coconut chicken recipe is seriously that simple.
Using the coconut flour and flakes ensures that there are no carbs in the chicken tenders at all; they are keto, paleo, gluten free chicken tenders.
Tips For Making Baked Coconut Chicken Tenders
Here are a few tips I’ve picked up along the way as I’ve made these healthy chicken tenders over and over again. This will make it so much easier for you to put them together for your family and enjoy them as often as we do.
Dip & Dredge the Coconut Flour Chicken Tenders Correctly
When dredging the meat in coconut flour, make sure to coat it completely. It should be completely covered in a thin layer, which makes the egg stick better.
Then, when dipping in the egg, be sure to shake off any excess egg. You don’t want it all drippy for the next step.
Lastly, roll in the coconut flakes. There’s a trick for this, too…
Use Two Hands
This is something that really helps! When applying the coatings on the coconut flour chicken tenders, use two hands.
Handle the chicken going into the flour with one hand, but switch hands for the middle step of dipping them in the egg. Use the first (dry) hand again for rolling in coconut flakes.
That way, you’ll keep your coconut flour and coconut flakes from getting all clumped up with excess egg!
Add A Little Flakes At A Time
Another pro tip? Only add a little of the seasoned coconut flakes to the bowl at a time.
If you have it all in there at once, it may get wet after a few chicken pieces (due to the egg). Once that happens, the coconut flakes will clump together and no longer stick to the remaining chicken pieces.
This way you can just keep adding it in and having it not get too wet.
Use Tiny Coconut Flakes
Smaller coconut flakes will make a better coconut crusted chicken because they’ll adhere to the chicken tenders better than larger flakes. But how on earth do you accomplish that?
Just put your coconut flakes into a Ziploc bag, seal it, then pound them. Works well and it’s simple. (Are you catching on? This coconut chicken recipe is all about easy!)
Making Coconut Crusted Chicken Crispy
Baking these low carb coconut chicken tenders on a non-stick wire rack really makes a big difference in the result. You’re not going to want to skip this step if you want that coconut fried chicken feel here!
This what makes that shredded coconut coating get nice and crispy.
Broiling quickly at the end helps, too. Just keep an eye on them, so they don’t burn.
Coconut Crusted Chicken Tenders Meal Prep
Your baked coconut chicken tenders are going to be the crispiest when served fresh. There’s really no way around that.
However, if you’d like to make them up ahead of time you can absolutely do that, too. There are two ways you can do this and still have your paleo coconut chicken come out well.
First, you can make them up and store them in an airtight container in the refrigerator. The coconut will soften some, but the flavor will still be good.
Or, if you’d like to have them be crispy, you can prep the coconut crusted chicken ahead of time and put them in the freezer without baking them. Then all you’ll need to do is take it out to bake when you’re ready!
Be sure to let me know how you enjoy this coconut chicken recipe. It’s one of my faves!
Tools To Make Low Carb Coconut Chicken Tenders:
Click the links below to see the items used to make this recipe.
- Non-Stick Wire Rack – This non-stick wire rack is essential for making these Baked Chicken Tenders. It will give them that nice and crispy texture you are looking for.
- Bowls – You will need several bowls to make this recipe. I prefer these bowls when cooking.
- Knife – This 8-inch chef’s knife is perfect for cutting chicken breasts into strips for this low carb recipe.
Easy Baked Coconut Chicken Tenders Recipe:
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RECIPE CARD
Easy Baked Coconut Chicken Tenders Recipe - Paleo & Low Carb
These easy baked coconut chicken tenders are crispy and need just 6 ingredients! You won't believe this healthy paleo coconut chicken recipe is low carb and gluten-free.
Recipe Video
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PrintIngredients
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Instructions
RECIPE TIPS + VIDEO in the post above, nutrition info + recipe notes below!
Click on the times in the instructions below to start a kitchen timer while you cook.
Preheat the oven to 400 degrees F (204 degrees C). Place a nonstick wire rack onto a lined baking sheet. Spray or brush the rack with oil.
- Pound the chicken breasts to an even thickness, then cut into tenders (about 3 tenders per chicken breast). Season both side with sea salt and black pepper.
- Optional step if you have big flakes: Pour the coconut flakes into a ziploc bag and seal. Pound the bag several times to break up the flakes into smaller pieces.
- Arrange three bowls - one with beaten eggs, one with coconut flour, and one with a mixture of coconut flakes, garlic powder, smoked paprika, sea salt, and black pepper.
- Dredge each chicken tender in the coconut flour, dip in the egg shaking off the excess), and finally press/roll in the coconut flakes. Place on the wire rack.
Bake the chicken tenders for 15-20 minutes, flipping halfway through, until firm and cooked through.
Optional: Turn the oven to the broil setting. Broil on the top rack for about one minute, until one side is crispy. Flip the tenders over, then broil one minute on the other side.
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Recipe Notes
Serving size: 2 chicken tenders
Video Showing How To Make Coconut Chicken Tenders:
Don't miss the VIDEO above - it's the easiest way to learn how to make Coconut Chicken Tenders!
Nutrition Information Per Serving
Where does nutrition info come from? Nutrition facts are provided as a courtesy, sourced from the USDA Food Database. You can find individual ingredient carb counts we use in the Low Carb & Keto Food List. Net carb count excludes fiber, erythritol, and allulose, because these do not affect blood sugar in most people. (Learn about net carbs here.) We try to be accurate, but feel free to make your own calculations.
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76 Comments
Gabrielle
Wow, this was absolutely amazing. We had some friends come over and served this with premade sweet chili sauce mixed with plain yogurt and siracha. I seriously ate like 7 tenders!!
Sara
I made these last night, and had to adapt for stovetop cooking. I used saved up bacon grease to pan fry. They came out crispy and juicy, and cooked faster than I had anticipated. These are wonderful! I made a low carb “honey” mustard dipping sauce. I did have some issues with gooey fingers and had to rinse twice while breading. I also just put the spices directly on the chicken before dredging in the coconut flour since I wasn’t sure how much of the flakes I would actually use. I will definitely be making these again, and I am not a fan of chicken.
Meg
Delicious! I’ve made these several times. The whole family loves them!
Rebecca Ansel
Looks delicious! What do you use for the dipping sauce?
Wholesome Yum M
Hi Rebecca, The images show a mustard dipping sauce, the video shows sugar-free ketchup. I hope you enjoy!
Niki
Can you use regular flour ?
Wholesome Yum M
Hi Niki, I haven’t tested this recipe with white flour, so I cannot guarantee the results. I think white flour should work in the recipe.
Tanya
Yummy!! I previously shredded and frozen fresh coconut so I put the fresh frozen shredded coconut in the blender to make the pieces smaller and they stuck and tasted much better – a blended coconut flavor versus the intense flavor that tends to make me fear cooking with coconut. Love the tips about lining and spraying your pan and wire rack. Served with fresh lemon asparagus. Heaven on Earth!
Cindi
Made these tonight and my husband even loved them! The only thing I was missing was a dipping sauce. I was thinking about eating coconut shrimp with the sweet sauce they use. I’ll do these again!
Jackie L
This recipe is so good! I used chicken tenderloins! Anyway such a yummy recipe!
Bill
I made and loved this recipe. The chicken did come very crispy as I cooked it in a copper non-stick rack sitting in it’s complimentary tray. Could you recommend a sauce for the chicken?
Wholesome Yum A
Of the sauce recipes I have, the one that would go best is the honey mustard one from my cookbook!
Corey
What can I use to substitute egg?? I have several food allergies and can’t eat egg.
Wholesome Yum A
Hi Corey, I think you could use full-fat coconut milk here, but I haven’t tried it myself. Let me know if you do!
Robin
I tried the coconut milk and it worked perfectly. I just used normal paprika since I didn’t have smoked on hand.
These were delicious!
Derek
I used melted coconut and olive oil instead of eggs. Works great. Coated the chicken in a bag with oil, added flour and spices. And gave the bag a good shake.
Susan
Your recipe is so much more thought out than the one I use. Thanks for tips and good details. Delicious!
Lisa
These were delicious!!! I added some stevia powder to sweeten them a bit and they were perfect. Thank you for the recipe!
Phillissa
Looking for the “honey mustard” dipping sauce in the picture.
Wholesome Yum L
Hi Phillissa, I don’t currently have a recipe for honey mustard but you may enjoy this Low Carb Dipping Sauce recipe.
Simera
Can I use boneless chicken thighs?
Maya | Wholesome Yum
Hi Simera, Sure, you can!
Amanda
I tried this recipe tonight and must say that I am impressed:) it was way better than I thought it would be and is super easy to make. It definitely helps to use finer coconut flakes as they stuck like a charm. Great recipe! Thank you!
Destin Wright
The coconut wasn’t as crisp for me as I would’ve liked but then again I didn’t broil it lol. The flavor is there. Your site is the GREATEST THANK YOU SOOOOO MUCH! kids loved them
Brenden
Can you do this with chicken thighs? If so for how long in the oven and at what temperature?
Wholesome Yum
Hi Brenden, I haven’t tried that. It should work as long as you de-bone the thighs and slice them into similar size pieces. I would cook at the same temperature, but check with a thermometer to make sure the internal temp has reached 165 degrees Fahrenheit. If they start browning too quickly you can tent them with foil.
Steve
Yummy and easy recipe. I added some Thai red curry paste, mixed it with the egg before dipping. I used 1/2 tbsp per 4 eggs. Shallow surface cuts in the breast pieces gave them more surface area for flavor and coconut flour. Using the broiler to finish them off puts it over the top, just not the same crunch without it.
Carol Nicola
Great idea with the Thai curry paste! Yum…
Marian
Fabulous!! Kids liked it too
Marian
Just made this today and it was wonderful! And so simple.
Linda Pecoraro
How long would I cook coconut chicken tenders in an air fryer and what temperature?
Maya | Wholesome Yum
Hi Linda, I haven’t tried that yet, sorry!
Salwa Bachsinar
Hi, can i use shredded coconut instead of flakes?
Maya | Wholesome Yum
Hi Salwa, Yes, that’s what I was referring to!
Laura
Hi there! I cant wait to make these! They sound amazing! My boyfriend loves chicken strips but always wants a sauce with them. What would you recommend for a good dipping sauce for these?
Thanks!
Wholesome Yum L
Hi Laura, you might like this sauce recipe.
Jade Monz
Can I use almond flour instead of coconut flour?
Maya | Wholesome Yum
Hi Jade, Usually they aren’t interchangeable in baking, but for a breading recipe like this one it should work fine.
Jo Ellen Harris
Just made this! Delicious! And husband loved it, too!
Maya | Wholesome Yum
I am so happy you and your husband liked them, Jo Ellen! Have a great day!
Ashley
This looks incredible! I hope it isn’t wrote all over your post a dozen times…but, what kind of sauce are you dipping them in in the picture? Or do you have any sauce suggestions?
Thanks!
Maya | Wholesome Yum
Thanks, Ashley! It’s a dijon mustard dipping sauce. Otherwise, I like spicy appetizer dipping sauce with just about anything.
Rita
Really easy and super yum! Eat them the same day you make them. Made extra for lunch the next day and they weren’t as good.
Maya | Wholesome Yum
Hi Rita, I’m glad you liked them! I agree they are best the same day, and lose their crunch if eaten later.
Dana Richards
Looking for saturated fat content. On the baked coconut fingers. Total fat is 22g. Not sure how to do about figuring that out. Thanks!!
Maya | Wholesome Yum
Hi Dana, The listed nutrition info is all I have off hand, but you can enter your ingredients into any online calculator if you need more info. That being said, I don’t look at saturated fat content, as the relationship between that and heart disease has been disproven according to several studies I read.
MJ
I made these for dinner tonight and they are really delicious. I served them with sautéed curried cauliflower and broccoli. Yum! Thank you.
Maya | Wholesome Yum
Thank you, MJ!
Patti
Do you think frying in a air fryer would work? Love unsweetened coconut.
Maya | Wholesome Yum
Hi Patti, Yes, that should work!
Brittany
This sounds fantastic! I’m considering doing it with jumbo shrimp instead of chicken. Any thoughts or tips?
Maya | Wholesome Yum
Hi Brittany, I haven’t tried but it should work similarly to the chicken.
Rae
Hello, would these freeze well?
Maya | Wholesome Yum
Hi Rae, Yes! I’ve frozen them without a problem. Prepare them as directed – all the steps except baking – and place on parchment lined cookie sheet, then place in the freezer. Once they are hardened, you can remove them from the baking sheet and place in a freezer bag. You can then bake them directly from frozen, or thaw before baking. If doing it from frozen, the only difference will be a longer cook time in the oven.
Natalie
I tried the recipe, and it tasted good….but I had issues getting the coconut to stick and they definitely didn’t turn out as crispy and golden brown as yours. What’d I do wrong?
Maya | Wholesome Yum
Hi Natalie, I added some tips to the bottom of the post. I hope those are helpful!
Laura
Love this recipe! My boyfriend loves everything coconut and really likes these. The first time I made them I thought that they needed a little pizzazz, and so the 2nd time I made them I added some cayenne pepper to the coconut, garlic powder and paprika, and that made it perfect for us! Thanks for sharing this recipe!
Maya | Wholesome Yum
Thank you, Laura! Great idea to add some cayenne pepper for a kick!
Angela
Where did the garlic powder come in? I saw it in the ingredients but not the directions.
Maya | Wholesome Yum
Thanks for catching that, Angela! The garlic powder gets mixed in one of the bowls in step 4 – I updated the recipe card.
Trace
If you could think of a recipe for low carb pineapple dip that would be so amazing!
Maya | Wholesome Yum
Thanks for letting me know, Trace! I love getting requests. I’ll add that one to my list!
Lina Albelo
Can I use whole wheat flour instead if I dont have coconut flour?
Maya | Wholesome Yum
Hi Lina, Yes, you can. Usually coconut flour and wheat flour are not interchangeable because they absorb moisture differently. But, in this recipe the flour is just used to help the egg stick, so wheat flour would also work.
Toni
No one will eat just one. Way too much saturated fat!
Maya | Wholesome Yum
Hi Toni, You can definitely eat more than just one. 🙂 I wouldn’t worry about the saturated fat, as the link between saturated fat and heart disease was disproven (source). The medium-chain fatty acids in coconut (which is where most of the fat in this recipe comes from) have actually been shown to have health benefits, like fighting infection, reducing appetite, and improving blood cholesterol levels (sources here, here, and here). I’d much rather have these over wheat breaded chicken tenders. 🙂
Tobbe
Thanks for a tasty looking recipe! How do you make that dijon dipping sauce? And what would you serve as a side to create a full meal out of this?
Maya | Wholesome Yum
Hi Tobbe, The dipping sauce was store bought… I wish I remembered the brand, sorry. I’m working on making my own though, too. There are lots of options for side dishes! I have tons of recipes for low carb side dishes here if you’re looking for ideas.
Brittany
About how many tenders is based off of the nutrition facts?
Maya | Wholesome Yum
Hi Brittany, The nutrition facts are for two tenders (recipe makes 6). I had large 6 oz chicken breasts, so each tender is about 2 oz of chicken. You can see the nutrition info is low for a whole meal, so you can easily have a few of these for dinner (or any meal). They’re pretty filling, too. Hope this helps!
Raegan C.
This is probably a really dumb question, but instead of cutting up chicken breasts and pounding them to an equal size, could you just use regular raw chicken tenders (that come in the pack, just like chicken breasts) and not pound them or do the breasts give better flavor or something? Sounds like a great recipe!
Maya | Wholesome Yum
Yes, of course you can! Pounding does give a little extra tenderness but it works fine without this step too. The important part is you’ll want them to be similar in thickness so that they cook evenly.
Allie
What’s in the dip in the photo?
Maya | Wholesome Yum
They are shown with a simple dijon mustard sauce, but any dipping sauce you like will work!
Sumayya
These are calling out to me. My family likes chicken, but not so much coconut, and some can’t tolerate too much heat/spice for health reasons, so I’d have to reduce the quantities. Does the coconut flavour some through at all? (I guess the other seasoning might mask it.)
Maya | Wholesome Yum
Some coconut flavor does come through in the coconut flakes. You can more finely crush the flakes so that the spices coat them better, and add more spices to mask the coconut taste. Smoked paprika is a good one that has a lot of flavor but isn’t “hot”. Hope you like them!